Snacks are essential for a healthy diet – and for cyclists and other athletes a healthy protein-filled snack is of utmost importance.  A healthy snack can be simple, delicious, nutritious, and ready in just a few minutes, which is great for those of us on the go. Below are some of the best, the easiest, and the healthiest pre and post workout snacks for everyone.

Green Smoothie With Flax Seed & Protein

Smoothies can be filling, so they are better after a workout. You can make a green smoothie and enjoy adding organic blueberries as well as organic spinach and organic kale as these greens are loaded with vitamins, minerals, fiber, and they’ve got a bit of protein as well, thanks to the greens. Blueberries are full of antioxidants, so they’re a great way to combat free radicals in the body when you’re revving up your workout routine. Greens such as kale also have omega-3 fatty acids, which you can also load up on by adding a couple of tablespoons of ground flaxseed to your smoothies. Flaxseed will help to make your smoothie more filling.

Rice Cakes With Peanut Butter, Hemp Hearts, & Fruit

Rice cakes are great to have on hand because you can take them with you wherever you go. You can choose from a variety of flavors or opt for a plain brown rice cake and pair it with your favorite nut butter and top it with a banana or your fruit of choice. I’ve also been sprinkling hemp hearts on top because they’re full of omega-3 fatty acids and are also a good source of iron and vitamin E.

Baked Sweet Potato

Sweet potatoes are not only delicious, but they’re also so good for you! Bake a few potatoes before your workout and have them ready for you when you get home for a quick snack that’s filling and full of vitamins A and C. They also have essential minerals like manganese, copper, and potassium, so eat up! Sweet potatoes are rich in beta-carotene, which not only gives them their beautiful orange color but may also help protect against breast cancer. Each sweet potato typically contains two to three times the recommended dietary intake of beta-carotene, so not only is it an easy way to have a yummy snack after a workout, but it can help reduce your risk of developing breast cancer.

Brown Rice Avocado Rolls

Avocado rolls are filling, delicious, and so healthy for you! Choose brown rice instead of white rice and either skip the soy sauce or replace it with coconut aminos. Avocados are rich in good fats and will keep you feeling full after a workout. Nori sheets are full of iodine and are a much better way to get this necessary nutrient (as opposed to iodized salt). Not only that, but they are the perfect portable snack for when you’re on the go.